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What To Do If You Have A Tendency To Throw Out Your Back

This is a simple routine of spinal mobility exercises that I have long found useful to those who have a tendency to "throw out" their back or experience chronic and intermittent back pain from various sprains and strains, including those involving intervertebral discs.

Whenever possible, it's best to do this simple warm-up routine for the spine after a bit of aerobic activity that has encouraged healthy blood flow throughout your body.

Put another way, it's generally not a good idea to jump right into this or any other exercise routine straight out of bed. Even a few minutes of gentle or brisk walking is enough to encourage healthy blood flow to the tissues of your spine which will make this routine all the more effective.

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here:

Chris, I personally prefer the order in which things are shown, as I find the earlier ones easier to do. But if a different order works for you, I think it's fine that you do what comes naturally to you. The main thing is to work at mobility on a regular basis. Good luck! - Ben

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The contents of this website are the opinions of Dr. Ben Kim unless otherwise noted. The information on this website is not intended as personalized medical advice and is not intended to replace the relationship that you have with your primary care provider. Any decisions you make with regard to your daily choices and medical treatments should be made with the help of a qualified health care provider.